TODAY’S WOD (workout of the day)

“ANGIE”

Rx’d:

For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

 COMPARE YOUR RESULTS TO:  9/28/09

Expalanation:     Do your CrossFit Warmup but go light on the reps to save yourself for this monster WOD.   PLEASE, scale this workout as necessary.  If you are a total beginner, feel good about 10 or 12 of each movement.  The first time I did this I scaled to 75 of each and it took me forever!  Be realistic, if you can’t do 25 pullups obviously trying to do 100 in a workout is a lost cause.  Push your limits but keep it smart.  This is a timed workout so try to keep resting to a minimum.  The way this workout works is to do all of the pull-ups then move on to all of the pushups etc. until you are done. You can break ups the movements into sets as needed.  The squats are “air squats” meaning: no bar or added weight just body weight squats.  I’d recommend kipping pull-ups if you can do them.  Push-Ups are strict form or we’ll scale them for you.  Make note of what and how many of each movement you did so you can check it against your performance when this WOD comes up again.  And you know it will!!!!  Watch out for pukie!!  Please log your results to the comments for this post.  Have fun!

Scaled:  1/3 or 1/2 Angie

Beginner:  1/4 Angie

 as above but scale the reps per movement heavily.    1/4 ANGIE is still an awesome workout if you keep up the intensity!  Use bands to scale the pull-ups if you need.  Are you squatting low enough?  You should be trying to get the crease of your hip below the top of your kneecap, “below parallel.”  Try placing one of the dynamax balls beneath you and make sure to just touch your but to the ball on every air squat rep.  No bouncing off the ball thought please.